Yoga poses for Obesity: 5 Yoga Poses for weight loss

Yoga is considered to be an amazing or healthy way to achieve a good and healthy body. It’s not only a good physical exercise but also spiritual enlightenment. Experts say that Hath Yoga consists of specific body postures that help a person to achieve physical fitness. Yoga is a process that people of all ages can do. Now we are discussing 5 Yoga poses for Obesity. these incredible Yoga poses are the best and simple posture to burn your fat and helps you to lose your weight.

yoga poses for obesity
yoga poses for obesity

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Yoga Poses for Fighting Obesity

Yoga poses for Obesity

This is a process in which every part of our body is used during the yoga poses, which helps to remove excess body fat. However, it is specifically helpful to burn calories and make our body to fight against obesity. Nowadays, obesity is a common disease that is shown in people of all ages.

This is because of our lifestyle and the unhealthy diet that we followed nowadays. As a result, people put extra pounds and are suffering from a serious form of physical ailment and that is obesity. therefore Yoga poses for Obesity is the best and simple method to fight us against obesity.

Here I am going to explain some poses of yoga and their benefits and how these poses help you to fight against obesity.

Bhujansana (Cobra Pose) (Yoga poses for Obesity)

bhujasana for weight loss
bhujasana for weight loss

This posture is also called the cobra pose. This is a stretching exercise in which your body is very much benefited. By doing this, every one of your organs gets the benefit and along with it, your belly fat is reduced. If you practice this exercise on daily basis, it reduces your belly fat and also reduces your weight.  However, this is a great yoga pose, in which your weight is reduced; as well as a lot of health problems, are also solved. Bhujasana is also an incredible Yoga poses for Obesity.

Steps of Bhujasana (Yoga poses for Obesity)

1.To do this yoga pose, first, you have to lie on your belly flat on the ground.

2.Make sure your legs close together, and your heels touching each other.

3.Now Place your palms on the floor beside the shoulder.

4.Now Inhale and lift your head, chest, and abdomen up by keeping your navel on the ground.

5.Hold this posture for a few seconds and slowly come back to the original position.

6.Repeat the posture thrice.

Benefits of Bhujasana (Yoga poses for Obesity)

1.This Asana gives strength to the spine

2.It helps to Stretch our chest and lungs, shoulders, and abdomen

3.Firms the buttocks

4.This Asana also stimulates our abdominal organs

5.It helps to keep our mind calm and relieve stress and fatigue

6.It Decreases stiffness of the lower back and Increases flexibility

7.It helps women by improving their menstrual irregularities

8.Elevates mood and helps to decrease depression

9.Helps to clear the passages of the heart and lungs by stretching the chest during this asana.

10.It improves the circulation of blood and oxygen,

11.Improves digestion

Contraindications of Bhujasana

1.If you have back problems or any type of spine injury should avoid this yoga pose.

2.If you suffered from Spondylitis or any kind of neck problem then you must not follow this Asana.

3.You should have proper guidance while doing this yoga pose if you are suffering from any stomach problems.

4.You can’t perform this Asana during pregnancy a lot of pressure is felt at the lower abdomen which is not safe during pregnancy.

5.If someone suffering from severe asthma should avoid this pose and work on breathing techniques through Pranayama before attempting Cobra Pose.

ViraBhadrasana –( Warrior pose)

VeerBhadrasana is also called Warrior pose. This pose not only helps to reduce body fat but also helps in enhancing the body alignment and reduces body weight. It also an excellent Yoga poses for Obesity.

virabhadrasana for obesity
virabhadrasana for obesity

Steps of ViraBhadrasana

Yoga poses for Obesity

1.To do the pose first Stand with your legs by stretching at least a foot apart.

2.Now, move your gaze to the right.

3.Then Bend your right leg at 90 degrees.

4.Now take a deep breath and simultaneously lift both your arms at the shoulder level.

5.Then Turn your head to the right and continue to hold this posture as long as you can.

6.Now Inhale and come back to the original position.

7.You can Repeat the Asana at least 5 times.

Benefits of the Warrior Pose (Virabhadrasana)

Yoga poses for Obesity

Like every posture, Virabhadrasana also has many benefits. Some of them are:

1.Chest and lung, shoulder and donkey, stomach, brings relief in blood.

2.strengthens the muscles of the shoulder, arms, and back.

3.Strengthens the thigh, footprints, and ankle and bring relief in them.

4.This pose strengthens the arms, legs, and lowers back.

5.It helps increase your stamina.

6.Extremely beneficial in case of frozen shoulders and Releases stress in the shoulders very effectively.

Precautions and contraindications of Virabhadrasana

1.If there is a problem of high blood pressure or heart problem then do not do Veerabhasan

2.If you have a problem, do not connect the palms, keep the soldered hands apart.

3.If there is a problem in your neck, keep the head straight – do not lift the head to look towards the finger.

4. Don’t stress more than your physical capacity.

Naukasana –(Boat Pose)(Yoga poses for Obesity)

if you want to do Yoga poses for Obesity, then Naukasana is best for you to start with. Naukasan is also called a boat pose that helps you to put pressure on your abdominal area and burn your belly fat. if you practice this pose then it will definitely tone your abdominal muscles, and most importantly strengthen your lower back. Let’s see how we can perform this exercise step by step.

Steps of Naukasana (Yoga poses for Obesity)

1.First, lie down on your back and keep your hands along with your body.

2.Now take a deep breath and then lift your body arms, chest, and legs up to make yourself like a boat.

3.Stay at this position as long as you can.

4.Here you can feel the pull on your chest, stomach, and back muscles.

5.Now slowly come back to the normal position that is lie down on the floor and breathe out.

6.Repeat this Asana for at least ten times

Benefits of Naukasana (Yoga poses for Obesity)

1.As the Asana creates pressure on the abdominal area hence strengthens the abdominal muscles.

2.It also helps to strengthen the muscles of the arms, thighs, and shoulders.

3.This pose improves all organs in the abdomen like the liver, pancreas, and kidneys.

4.It is best for diabetic patients because the Asana helps in regulating blood flow to control the sugar level.

5.It toughens the muscles of the neck, shoulder, and legs.

6.This Asana helps to burn belly fat as the pose involves continuous stretching and compressing the abdominal muscles.

7.It improves and regulates your digestion and helps to improve constipation.

Contraindications of Naukasan

1.People suffering from Asthma and heart problems are advised to avoid Naukasana.

2.Naukasana is not suitable if you have low blood pressure, migraine, or severe headache.

3.Those who have chronic diseases or spinal disorders should avoid this yoga pose.

4.Pregnant Women should avoid it during pregnancy and also during the first two days of the menstrual cycle.

PawanMuktasana – (Gas release pose) (Yoga poses for Obesity)

If you want to burn your fat around thighs, hips, and abdominal region. Then Pawanmuktasana or “gas release pose” is the best pose for that. pawanMuktasana is the best Yoga poses for Obesity

“Pawan” stands for air or “gas”,

“Mukta” stands for “free”

“Asana” stands for “pose.”

Steps of PawanMuktasana (Yoga poses for Obesity)

1.For this Asana you have to lie down on your back.

2.First slowly lift your legs up to about a 90-degree angle to your body.

3.Now bend your knees and rest your thigh on your belly or abdomen.

4.Then clasp your hands around your knees tightly.

5.In this position, bring your legs closer to the body.

6.Now raise your head towards your knee so that your knees touch the chin.

7.You have to stay in this position for a few seconds.

8.Then slowly release your hand and bring your head back to the floor.

9.Now relax by straightening your legs.

10.Repeat this poses up to ten times.

Benefits of PawanMuktasana (Yoga poses for Obesity)

1.It strengthens the abdominal muscles, releasing trapped gases, and improving digestion.

2.It tones the muscles of the arms and the legs and strengthens the back muscles.

3.It improves blood circulation in the hip area.

4.It minimizes the tension in the lower back.

5.It stimulates and massages our pelvic muscles.

6.Fats in the thighs, buttocks, and abdominal area drastically reduced.

Contraindications of PawanMuktasana

1.If you have abdominal surgery, then you should avoid performing this pose.

2.Hernia or piles patient should avoid this Asana.

3.During pregnancy, women should not practice this Asana.

Paschimottan Asana –(Seated forward bend) (Yoga poses for Obesity)

This Asana is an easy posture for Hatha yoga posture but has many benefits. This asana is very beneficial for diabetes and high blood pressure. This is the special thing of the posture that it stretches the whole body so that every organ of our body gets stimulated. This is the best pose for fighting belly fat.

However, if you want to reduce belly fat and toning your abdominal area, then this asana is best for you. It also gives an impact on your pelvic region, thighs, hips, and shoulders as well. It is also an incredible Yoga poses for Obesity.

Steps of Paschimottan Asana (Yoga poses for Obesity)

1.This Asana is performed on an empty stomach.

2.Sit on the ground or any flat surface, and stretch your legs in the front and straighten your legs.

3.Now Inhale and take your arms above your head.

4.Then exhale and bend your body forward and try to touch your knees with your forehead.

5.Continue to hold this posture for a few seconds (30 to 60 seconds)and keep breathing normally.

6.Inhale and slowly come back to the normal position.

7.Repeat the posture twice.

Benefits of Paschimottan Asana (Yoga poses for Obesity)’s best pose to relax your brain and helps relieve stress.

2.Stretches the spine, shoulders, hamstrings

3.It stimulates the liver, kidneys, ovaries, and uterus

4.This Asana helps to improve your digestion.

5.It helps relieve the symptoms of menstrual discomfort

6.This Asana is best to decrease headache and anxiety and reduces fatigue

7.Paschimottanasana increases appetite, reduces obesity, and cures diseases.

Precautions and contraindications of paschimottanasana

People having problems mentioned below should not perform this pose. it will cause an adverse effect on your body.

1.Abdominal ulcer.



4.Back injury.



7.Slipped Disc.


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Losing weight and bringing your body to shape is a difficult task. But it is not impossible If we do all these poses every day and take care of our diet properly. If you follow the instruction of your yoga experts then it becomes easier to lose weight quickly. If you are beginners, then keep in mind that while doing this Asana (pose), take the help of experts. It will effective if you Do this Asana (pose) twice a day to get good results. hence follow these 5  incredible Yoga poses for Obesity.



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